Weight Loss: Staying Motivated

April 2006 , Everett WA

When you decided to take control of your weight, you were committed to making changes. And you’ve made good progress. Unfortunately, life can present some challenges that weaken your commitment. So, how can you stay motivated over time? Here are a few suggestions.

1. Make a list of the benefits of weight loss. Keep a list of reasons why you want to achieve a healthier weight. Be specific. For example, instead of “Better Health,” you might write, “Improve my cholesterol levels.” Find motivation in benefits such as “Having more energy” and “Feeling better about myself today.”
2. Establish a support network. Join a professional weight management group or find a good friend who’s willing to listen when you need to vent.
3. Make exercise fun. Walk, bike, or swim with a friend. Try an aerobics or tai chi class. Join a volleyball team. Plan a softball game with co-workers.
4. Seek feedback about your health improvements. When you talk with your doctor, ask how your weight loss to date has improved your health. Seeing specific reductions in your blood pressure or cholesterol level can motivate you.
5. Take five. A few days each week, take five minutes to list your accomplishments. For example, “I’ve started eating breakfast.” “I’m able to avoid the break room snack plate.” “ I no longer turn to food when stressed.”
6. Be creative. When you feel overwhelmed by a challenging part of weight management, look for new solutions. If cooking feels like drudgery, try a few simple but healthy frozen meals. If exercise seems too time-consuming, break it into several 10– or 15-minute segments throughout the day.
7. Plan for the low times. Anticipate that at times you will have a low level of motivation. Decide how you’ll recharge yourself. Plan enjoyable activities—visit friends, listen to music or go to a movie. Don’t give up!
8. Vary your menu. To uncover new cooking ideas, find a healthy cookbook, read a cooking magazine or meet with a dietitian.

Map out a strategy for maintaining your motivation, and you’ll be more likely to achieve long-term weight-loss success.

Mayo Clinic Health Information

About The Author

Julie Mahler, MS,RD, Registered Dietitian and Lifestyle Coach Now offering treatment for Preventive Health, Weight control, and Sports Nutrition issues at Mukilteo Physical Therapy. Most insurance plans cover nutritional counseling. For more information please call our Mukilteo office.

About IRG

Integrated Rehabilitation Group Inc., an independently owned outpatient physical and hand therapy group, is headquartered in Everett, WA. IRG has 11 locations including Arlington, Edmonds, North and South Everett, Granite Falls, Mill Creek, Mukilteo, Redmond Ridge, Riverside, Silver Lake and Snohomish. In addition to traditional therapy services, IRG offers a unique combination of advanced therapy services used to meet a patient’s total health goal. Specialized services include aquatic therapy, athletic and sports performance training, nutritional counseling, Pilates, and women’s health. To learn more about Integrated Rehabilitation Group Inc. or ASTYM System call (425) 337-9556.

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